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16 Jan WOD – Monday 16 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Bulgarian Squat
3-3-3-3

PART 1:
To be done 30 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/2/2017 and try to go heavier.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
21-15-9
– calories Assault Bike
– Pull ups (chest to bar)

– Goal is to finish in under 4 minutes. Go hard and hang on! This will feel a lot like Fran……

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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13 Jan WOD – Friday 13 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

15 weighted box step ups each leg
25 Pullups
Rest 2min
3 Rounds

To be done 30 minutes before class

For reps:
3 minutes: Deadlift (315/225)
3 minutes: HS push up (strict)
2 minutes: Deadlift (315/225)
2 minutes: HS push up (strict)
1 minutes: Deadlift (315/225)
1 minutes: HS push up (strict)

– Goal is to get as many reps as possible. Keep those HS push ups strict, no matter how tired you get!

Do Beyond Rx’d programming for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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12 Jan WOD – Thursday 12 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5min Deadlifts (315/225lbs)
4min Muscle Ups
3min Deadlifts (315/225lbs)
2min Handstand Pushups
1min Deadlifts (315/225lbs)

REST DAY

Recovery is CRUCIAL!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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11 Jan WOD – Wednesday 11 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

100 Back Squats (115/75lbs)
Every minute perform 20 Double Unders

To be done 30 minutes before class

Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

Every minute for 10 minutes:
12 pull-ups & 7 Burpees

– Goal is to complete all 10 minutes, so scale the pull up reps down if you do not complete a minute so that you finish all 10 minutes worth.

Do Beyond Rx’d programming for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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10 Jan WOD – Tuesday 10 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Squat Clean and Jerk
3-3-5-5-10

PART 1:
To be done 30 minutes before class

For time:
100 Toes to bar
– every minute perform 30 double unders

-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)

– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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09 Jan WOD – Monday 9 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

AMRAP 7 minutes
5 Lateral Burpee Over the Box Jump (24/20″)
10 Hang Power Snatch (45/25kg)

Rest 1min

PART 1:
To be done 30 minutes before class

For time:
100 Toes to bar
– every minute perform 30 double unders

-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)

– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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06 Jan WOD – Friday 6 January 2017

BEACH WODCROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

Death by:
Snatch (135/95) & Muscle-up

– Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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05 Jan WOD – Thursday 5 January 2017

BEACH WODCROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

In teams of two:

3 Rounds

50 Thrusters
400m barbell carry

REST DAY

Recovery is CRUCIAL!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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04 Jan WOD – Wednesday 4 January 2017

BEACH WODFITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

Front Squat
5-5-5-5-5

Front Squat
5-5-3-3-1-1

Front Squat
5-5-3-3-1-1

PART 1:
To be done 30 minutes before class

Power Clean
3-3-2-2-1-1
– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. Clean, precise footwork is mandatory.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
10-15-20-15-10
Thruster (95/65)
Burpee box jump over (24″/20″)
– rest 1 min between sets

– Goal is to have intense efforts during each of the 5 sets. This will feel very similar to an Open style of workout. Practice going to the “pain cave.” Score is total time.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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03 Jan WOD – Tuesday 3 January 2017

BEACH WODFITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

20 Seated Press
30 Lying Toes to Bar
80 Single Unders
20 Seated Press
30 V-Ups
80 Single Unders
20 Seated Press

20 HSPU
40 Toes to Bar
80 Double Unders
20 HSPU
40 GHD Situps
80 Double Unders
20 HSPU

20 Strict HSPU
40 MB Toes to Bar
80 Double Unders
20 Strict HSPU
40 GHD Situps
80 Double Unders
20 Strict HSPU

PART 1:
To be done 30 minutes before class

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

For time:
100 Pull-ups (chest to bar)

– This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

3 Rounds for quality:
20 Ring row (elevate feet)
30 Hip extension

– Looking for controlled, quality movement here. Break sets if needed to ensure the reps stay legit.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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